Workout of the Day - March 25, 2025
Mobility
- 1:00 Scapula Release (each side)
- 10 Windmills (each side)
- 10 Cat Cows
- 10 Thread the Needles (each side)
- 10 Thoracic Open Books (each side)
Warm-up
- 200m Run
- 10 Inchworms
- 10 Sots Presses
- 20 Band Pull Aparts
- 20 Banded Side Steps
Accessory #1
- 10 Band Assisted Strict Chest to Bar Pull-ups
- 15 Dumbbell Romanian Deadlifts
- 15 Dumbbell Skull Crushers
- 1:00 Wall Sit
Accessory #2
- 15 Dumbbell Z Presses
- 10 Front Foot Elevated Lunges (each side)
- 15 Barbell Bicep Curls
- 100m Farmers Carry
Workout of the Day - March 6, 2025
Mobility
- 1:00 External Hip Release (each side)
- 1 Super Squat (0:30 each pose - each side)
- 1:00 Brettzel (each side)
- 1:00 Deer Pose (each side)
- 5 Walk the Dogs (each side)
Warm-up
- 250m/200m Row
- 20 Air Squats
- 15 Banded Clam Shells (each side)
- 20 High Plank Shoulder Taps
Strength
Front Squat:
- Every 2:00 x 5 sets
- 5x5 @ 70%
Accessory
3 Sets:
- 15 Dumbbell Z Presses
- 10 Romanian Deadlifts
3 Sets:
- 15 Banded Tricep Push-downs
- 20 Dead Bugs
- 1:00 Plank
Workout of the Day - December 9, 2024
Mobility
- 2:00 Soleus Release (each side)
- 5 ATG Squats
- 5 Buddha Squat & Push (each side)
- 5 Buddha Squat & Twist (each side)
- 5 Buddha Squat Flexion & Extension
Accessory #1
3 Sets:
- 8 Dumbbell Z-Presses
- 12 Dumbbell Reverse Flys
- 8 Goblet Curtsy Lunges (each side)
- 30 Flutter Kicks (total)
- 1:00 Medicine Ball Bear Hug Walk
Accessory #2
3 Sets:
- 10 Barbell Bicep Curls
- 15 Overhead Dumbbell Tricep Extensions
- 15 Banded Side Steps (each side)
- 30 Russian Twists (total)
- 1:00 Dead Hang